Total Body Strength Workout
This total body workout offers a basic format for targeting the entire body -- chest, back, shoulders, arms, legs and abs -- in a short period of time. It is best for exercisers who are familiar with basic strength moves, but want a simple home workout.
Detailed instructions for each exercise can be found below..
Detailed instructions for each exercise can be found below..
- Warm up with 5 minutes of light cardio to prepare your muscles/joints.
- Beginners: Start with no weight for 1 set of 14 to 16 reps or modify to accommodate your level
- Intermediate/Advanced: Do 2 to 3 sets of 10 to 12 reps with enough weight so that you can only complete the desired number of reps.
Bench Press - Chest
Lie on a bench, step or floor, and hold a medium-heavy barbell straight up over your chest. Bend your elbows and lower the weight until elbows are at 90 degrees. Press back up and repeat.
Lateral Shoulder Raises
Hold light-medium dumbbells and, keeping elbows slightly bent, lift arms out to the sides to shoulder level. Lower and repeat.
Rows - Back
Hold a medium-heavy barbell and tip forward to 45 degrees, keeping your back flat. Squeeze back to pull the weight in towards the belly. Lower and repeat.
Back Extensions
Lie face down and squeeze the lower back to lift your chest a few inches off the floor. Lower and repeat.
Hammer Curls
Holding medium-heavy dumbbells, perform hammer curls with your palms facing each other. For added intensity, stand on one leg for a balance challenge, switching legs with each set.
Tricep Kickbacks
Bend forward, keeping back flat and abs in, and hold light-medium weights, elbows bent. Straighten the elbows to engage the triceps. Lower and repeat.
Deadlifts - Hamstrings, Glutes
Stand with feet hip-width apart, and hold weights in front of your thighs. Bend from the hips and lower weights towards the floor, keeping your back flat and shoulders back. Return to start and repeat.
Lunges
Stand in split stance and bend both knees, lowering into a lunge while keeping your front knee behind the toe. Lift back up and repeat before switching sides.
These are "static" lunges in that you stay on one side and complete your reps and then move to the other side.
These are "static" lunges in that you stay on one side and complete your reps and then move to the other side.
Squats
Place a medium-heavy barbell on the upper back/shoulders or hold dumbbells in either hand. Bend the knees and lower into a squat, knees behind the toes. Push back to start and repeat.
Note to keep your eyes facing ahead and not to the floor. Also remember to keep your torso "tall" especially when holding weights.
Note to keep your eyes facing ahead and not to the floor. Also remember to keep your torso "tall" especially when holding weights.
Bicycle
Research has shown over and over that this is one of the BEST ab exercises to do. You are getting the "cross" section of ab muscles at the same time building strength in your back. Lie on the floor and bring the knees into the chest. Straighten the right leg as you twist the body, bringing the right elbow towards the left knee. Repeat on the other side in a cycling motion.
Ball Crunches
Lie down with the exercise ball under the lower/mid-back. Squeeze the abs to lift the shoulders off the ball in a crunch. Lower and repeat.
You can easily make this more difficult by extending your arms overhead holding free weights. Make sure to concentrate on pushing the abs/back into the ball.
You can easily make this more difficult by extending your arms overhead holding free weights. Make sure to concentrate on pushing the abs/back into the ball.